When you’re feeling anxious, it’s easy to get caught up in the wave of fear and anxiety. but, Dr. Nicole Kanea trauma-informed psychologist and author of the following books: Panic Proof: A new holistic solution to eliminate anxiety foreverwhat people with anxiety need to know 3 minute anxiety remedy she swears.
Dr. Cain, who previously suffered from panic attacks for years, now works to “heal the trauma and retrain the stress response by recalibrating the autonomic nervous system and preparing it to remain calm rather than panic.” I am passionate about sharing tips, tricks, and education about “. ” as explained on her site.
“I made some simple but powerful adjustments and slowly began to take my life back,” says Dr. Cains. parade About her journey. “I changed my entire medical practice, and my patients not only felt better; actually heals anxiety. In other words, they listened with curiosity, personal power, and love as their symptoms spoke. ”
With a “change in strategy”, patients saw the same results in terms of anxiety reduction. And one strategic tactic for dealing with anxious thoughts and feelings takes just three minutes.
Related: Calm the anxiety in your head—20 best ways to stop overthinking
A psychologist’s 3-minute guide to dealing with anxiety
According to Dr. Cain, “This activity can be done when you feel activated, or during a three-minute intentional mindfulness session in quiet privacy. ”
Step 1: Set the alarm for 60 seconds
“Get into a comfortable position and focus on your breathing,” explains Dr. Kane. “Inhale for a count of 4, hold your breath for a count of 4, and exhale for a count of 4 or more. Once you have fully exhaled, continue exhaling for a count of 4.”
“Now, bring mindful awareness into your body,” she continues. “Pay attention to areas of tension, worry, and stress. You don’t have to change them, just notice them.”
Step 2: Set the alarm for another 60 seconds
“Go back to your body and refocus on the areas of trouble you’re feeling,” Dr. Cain says of the second step. “For the next 60 seconds, imagine yourself going back in time and looking for the earliest time you can remember feeling exactly what you are feeling in your body right now. ”
Step 3: Set your alarm for another 60 seconds
“During these last 60 seconds, hold any images, thoughts, or memories that come to mind as you follow your timeline,” explains Dr. Cain. “Imagine yourself as a younger person at that time. Think about what you were doing, how you were feeling, whatever comes to mind. Then imagine speaking to that part.”
She recommends saying to that part of yourself:
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“Well, thank you for sharing your experience today. I honor you, I acknowledge you, and I want you to know that I have you now. I I am now an adult and have new resources and skills in addition to everything you have given me.[insert current year]___ And we are no longer in the past. You will never have to go back to that time and place again. you are with me now, __[_current__]___. Lay down the burden of taking care of me and let me take care of you. ”
“Now that you’ve said this, say whatever else you feel you need to say.” [that part of yourself,]“Dr. Cain says,” Imagine that part of you pulling down your backpack representing the stress that part has been putting you through. Breathe in and breathe out. ”
Related: 8 phrases to tell yourself when you’re feeling anxious, according to a therapist
why it works
“This exercise integrates the skills of mindfulness, interoception, and metacognition,” says Dr. Cain. parade. “It helps you face your symptoms in the present moment with curiosity and compassion. It also helps you to look at your current adult self from the past, where you may still be wearing your metaphorical winter coat. It also helps you to let go of yourself.Practicing this will help you develop this feeling.”Because it is a “skill,” it is available when you need it most, can be performed almost anywhere, and takes only 3 minutes. is. Win, win.
You can listen to this treatment by Dr. Cain for free at: insight timer.
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RELATED: 14 Habits of People Who Never (or Rarely) Feel Anxiety, According to Therapists
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nicole kaneND, MA are pioneers of an integrative approach to mental and emotional health. With a degree in clinical psychology, training in EMDR, and a license as a Naturopathic Doctor in Arizona, her approach to mental health is multidisciplinary: medical, psychological, and holistic.
